Do you wish to gain some extra pounds? You might have started hitting the gym and eating high-calorie foods but still did not see the gains you had hoped. There can be many factors that can stop fitness enthusiasts from gaining weight. Gaining weight might not be an easy task for those who have a high metabolism rate. It might be difficult for those who have the genetics that will not allow them to put on some extra kilos. Our body resists losing or gaining weight and tries hard to stay the same. Therefore, to meet our body goals, we have to put in some efforts.
To gain weight healthily, one can add gainer supplements or protein powders to their daily diet. These supplements will provide your body with high amounts of protein, healthy carbs and other vital nutrients that will help you to meet your body goals in a short period.
Let us have a quick look at some of the supplements that support healthy weight and mass gain:
Protein powders
Our body needs protein to gain muscle mass, and whey protein powder is the best supplement that supports muscle growth. Whey and casein are the two proteins found in cow’s milk. Whey powders are considered as a complete protein as it offers all the nine essential amino acids needed for human health.
The amino acids composition in whey protein is ideal for building and development of muscles. Whey supplements contain adequate amounts of branch-chain amino acids (BCAA), that is known to support muscle growth and recovery by stimulating the muscle-building hormones in the body. Whey supplements get absorbed quickly, and adding this protein to your daily diet is the best way to provide your muscles with the right amount of protein they need to gain weight/ mass.
Our muscles need protein after a workout, and therefore you can consume 20-30 grams of whey protein shake immediately after a weight training session.
You might get confused while buying a protein supplement because there are so many different varieties available. However, the three main types of whey protein are – whey concentrate, whey isolate, and whey hydrolysate. The more processed the whey protein supplements are, the higher will be the price.
- Whey concentrate
Concentrate whey powders are usually the best tasting and most reasonable. Concentrate supplements contain high amounts of fat and lactose as compared to the other two types of protein. However, this type of protein supplements would not be the right choice for people who are lactose intolerant.
- Whey isolate
Isolate whey powders also consist of high amounts of lactose (less than concentrate and more than hydrolysate) and are slightly more processed than concentrate powders.
- Whey hydrolysate
Whey hydrolysate supplements are the best powders for fitness enthusiasts who want to gain weight. The hydrolysate whey powders are known to increase insulin levels, which is essential to add on muscles. It does not contain lactose and fats.
- Gainer supplements
Gainer supplements are of two types: weight gainer and mass gainer. Both these gainer powders provide your body with a vast amount of protein and healthy calories to help you gain weight. MuscleBlaze is the best brand to buy gainer protein powder for weight gain, as they provide your body with more than 1,000 calories per serving. Getting this much amount of calories from your regular protein supplement or protein foods is not possible; therefore, the gainer supplements also contain a mega-dose of carbohydrates.
The macronutrient breakdown of the gainer powders ranges anywhere from 20-60 grams of protein and 75-300 grams of carbs. Most of the gainer supplements that you find in the market also contain vitamins, minerals and other added nutrients that are required for healthy living. These products are rich in carbs and therefore provide your body with the much-needed boost in energy levels that will help in improving your performance.
Difference between mass gainer and weight gainer:
| Serial no | Mass gainers | Weight gainers |
| 1 | Mass gainer supplements are used to gain muscle mass. | Weight gainer supplements help in increasing your weight along with muscle mass. |
| 2 | This type of gainer supplements contains more amounts of protein. | This type of gainer supplement contains lesser protein as compared to mass gainers. |
| 3 | Mass gainers are suitable for fitness enthusiasts who wish to gain muscle mass and not body fat. | Weight gainers are suitable for people who want to gain muscles along with body fat. This supplement is recommended for extremely skinny persons. |
You should follow a few tips if you want to gain weight:
- Do not skip your regular meals
- Do regular exercise
- Quit drinking alcohol and smoking
- Do not gulp down unhealthy fried foods and refined carbs
- Stay away from sugar and candies
- Keep yourself hydrated
- Try to be stress-free and take an adequate amount of rest
